Pasta with Tomato-Based Sauce, Cheese and Meat – A Moderate Glycemic Index Option

Looking for a comfort food that won’t spike your blood sugar dramatically? Pasta with tomato-based sauce, cheese, and meat offers a satisfying meal with a moderate glycemic impact. Let’s explore the nutritional profile and glycemic effects of this popular dish.

Glycemic Index and Load

With a Glycemic Index (GI) of 52, this pasta dish falls into the medium GI category (foods with GI between 56-69 are considered medium). This means it causes a moderate rise in blood glucose levels compared to pure glucose.

More importantly, its Glycemic Load (GL) is only 6.5, which is considered low. The glycemic load takes into account not just how quickly a food raises blood sugar but also how much carbohydrate is in a standard serving. A GL under 10 is considered low impact on blood sugar.

Nutritional Breakdown (per 100g serving)

• Calories: 147
• Protein: 7.61g
• Fat: 7.1g
• Carbohydrates: 13.3g
• Fiber: 0.8g
• Sugar: 1.29g
• Net Carbs: 12.5g

Why This Pasta Dish Has a Moderate GI

Several factors contribute to the moderate glycemic impact of this pasta dish:

• The protein from meat helps slow down carbohydrate absorption
• The fat from cheese further reduces the rate of digestion
• The acidic tomato sauce can help lower the overall GI of the meal
• The combination of ingredients creates a more balanced glycemic response than plain pasta

Who Can Benefit From This Food?

This pasta dish can be a reasonable option for:

• People managing blood sugar who want to enjoy pasta occasionally
• Those following a moderate-carb diet
• Individuals looking for a balance of protein and carbs in a single dish
• Active people who need sustained energy without blood sugar spikes

Tips for Lowering the GI Even Further

• Choose whole grain pasta instead of white pasta
• Cook the pasta al dente (firm to the bite)
• Add more vegetables to increase the fiber content
• Include healthy fats like olive oil
• Consider using legume-based pasta alternatives for even lower GI

With a balanced profile of macronutrients and a moderate glycemic impact, pasta with tomato sauce, cheese, and meat can be part of a health-conscious diet when consumed in appropriate portions and frequency.